Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Ham vs. Pork chop — In-Depth Nutrition Comparison

Compare

The main differences between ham and pork chop

  • Ham has more vitamin B1 and iron; however, pork chop has more selenium, vitamin B3, vitamin B5, vitamin B2, and vitamin B6.
  • Daily need coverage for sodium for ham is 49% higher.
  • Pork chop has 2 times less iron than ham. Ham has 1.48mg of iron, while pork chop has 0.87mg.
  • Pork chop is lower in sodium.

Food types used in this article are Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Pork, fresh, loin, blade (chops), bone-in, separable lean and fat, cooked, broiled.

Infographic

Ham vs Pork chop infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Ham
Ham
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 2.4% 25% 56% 26% 79% 84% 157% 7% 106%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 17% 28% 33% 35% 86% 103% 9.7% 1.3% 199%
Contains more IronIron +70.1%
Contains more ManganeseManganese +440%
Contains more MagnesiumMagnesium +42.9%
Contains more CalciumCalcium +600%
Contains more CopperCopper +32.9%
Contains more PhosphorusPhosphorus +23%
Contains less SodiumSodium -93.8%
Contains more SeleniumSelenium +86.7%
~equal in Potassium ~315mg
~equal in Zinc ~3.15mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Ham
Ham
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 5% 12% 189% 47% 75% 24% 92% 81% 0% 2.3% 46%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 1.3% 4.2% 15% 123% 72% 149% 66% 113% 83% 0% 0% 37%
Contains more Vitamin EVitamin E +19%
Contains more Vitamin B1Vitamin B1 +53.9%
Contains more FolateFolate +∞%
Contains more CholineCholine +26.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +25%
Contains more Vitamin B2Vitamin B2 +55%
Contains more Vitamin B3Vitamin B3 +97%
Contains more Vitamin B5Vitamin B5 +173.9%
Contains more Vitamin B6Vitamin B6 +22.3%
~equal in Vitamin C ~0mg
~equal in Vitamin B12 ~0.66µg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ham
Ham
3
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
24% 14% 61%
Protein: 23.72 g
Fats: 14.35 g
Carbs: 0 g
Water: 61.45 g
Other: 0.48 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +810.4%
Contains more ProteinProtein +13.3%
Contains more FatsFats +159.5%
~equal in Water ~61.45g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ham
Ham
1
36% 53% 11%
Saturated fat: Sat. Fat 1.81 g
Monounsaturated fat: Mono. Fat 2.62 g
Polyunsaturated fat: Poly. Fat 0.54 g
39% 44% 17%
Saturated fat: Sat. Fat 4.339 g
Monounsaturated fat: Mono. Fat 4.887 g
Polyunsaturated fat: Poly. Fat 1.894 g
Contains less Sat. FatSaturated fat -58.3%
Contains more Mono. FatMonounsaturated fat +86.5%
Contains more Poly. FatPolyunsaturated fat +250.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Ham Pork chop
Rich in minerals ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar Equal
Lower in Glycemic Index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Ham Pork chop DV% diff.
Sodium 1203mg 74mg 49%
Selenium 19.5µg 36.4µg 31%
Vitamin B3 4.023mg 7.927mg 24%
Vitamin B1 0.754mg 0.49mg 22%
Vitamin B5 0.403mg 1.104mg 14%
Fats 5.53g 14.35g 14%
Saturated fat 1.81g 4.339g 11%
Polyunsaturated fat 0.54g 1.894g 9%
Vitamin B2 0.202mg 0.313mg 9%
Cholesterol 53mg 78mg 8%
Iron 1.48mg 0.87mg 8%
Vitamin B6 0.4mg 0.489mg 7%
Monounsaturated fat 2.62g 4.887g 6%
Protein 20.93g 23.72g 6%
Phosphorus 196mg 241mg 6%
Calcium 8mg 56mg 5%
Calories 145kcal 231kcal 4%
Copper 0.079mg 0.105mg 3%
Choline 85.1mg 67.5mg 3%
Manganese 0.054mg 0.01mg 2%
Zinc 2.88mg 3.15mg 2%
Vitamin D 0.8µg 1µg 1%
Potassium 287mg 315mg 1%
Magnesium 14mg 20mg 1%
Folate 3µg 0µg 1%
Vitamin D 32IU 40IU 1%
Carbs 1.5g 0g 1%
Net carbs 1.5g 0g N/A
Vitamin E 0.25mg 0.21mg 0%
Vitamin A 0µg 4µg 0%
Vitamin B12 0.65µg 0.66µg 0%
Trans fat 0.066g N/A
Tryptophan 0.251mg 0.282mg 0%
Threonine 0.931mg 1.043mg 0%
Isoleucine 0.918mg 1.123mg 0%
Leucine 1.661mg 1.952mg 0%
Lysine 1.775mg 2.109mg 0%
Methionine 0.553mg 0.65mg 0%
Phenylalanine 0.904mg 0.985mg 0%
Valine 0.908mg 1.2mg 0%
Histidine 0.75mg 0.965mg 0%
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - ALA 0.065g N/A
Omega-3 - DPA 0g 0.011g N/A
Omega-6 - Gamma-linoleic acid 0.003g N/A
Omega-6 - Eicosadienoic acid 0.065g N/A
Omega-6 - Linoleic acid 0.922g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ham Pork chop
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

People also compare

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
44%
Ham
51%
Pork chop
Minerals Daily Need Coverage Score
55%
Ham
53%
Pork chop

Comparison summary

Which food is richer in minerals?
Pork chop
Pork chop is relatively richer in minerals
Which food contains less Sodium?
Pork chop
Pork chop contains less Sodium (difference - 1129mg)
Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 25mg)
Which food is lower in Saturated fat?
Ham
Ham is lower in Saturated fat (difference - 2.529g)
Which food is cheaper?
Ham
Ham is cheaper (difference - $0.3)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Ham - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167871/nutrients
  2. Pork chop - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167824/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.